AMRAP stands for “as many rounds as possible.” This workout is separated into two, four-minute segments with a one-minute rest after each segment.
The routine: Perform the following three exercises continuously for the full four minutes and see how many full rounds you can perform. Rest for one minute and then perform the exercises continuously for the next four minutes, trying to beat the number of rounds performed. Pay attention to speed and form — you want to go as fast as possible while still maintaining good form.
- 15 squats
- 12 sit-ups
- 10 push-ups
Stand with your feet hip-distance apart. Tip your hips backward and bend your knees while lowering your butt toward the floor. Keep your weight centered over your heels and your knees aligned with your toes. When you’ve lowered yourself as far as you can reverse the movement and return to start.
Sit on a mat with your knees bent, your heels on the floor and your toes pointing toward the ceiling. Hold your hands where they feel most comfortable — next to your ears, across your chest or even at your sides. Tighten your core and gradually roll yourself backward, vertebrae by vertebrae, until your shoulder blades touch the floor. Roll yourself back up in a similar manner.
Start in a push-up position — balanced on your palms and toes with your body forming a straight line from head to heels. Bend your elbows and lower your chest toward the floor. Reverse the movement when your elbows form a 90 degree angle. Press yourself back up to start.
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